WOD:

Option 1:

15 min AMRAP

15 Hang Power Snatches (95/65)

60 Double-Unders

15 Overhead Squats

30/21 Calorie Row

Option 2:

6 Rounds

15 KB Swings (53/35)

15 Burpees

15 Goblet Squats

WOD:

Option 1:

“Fight Gone Bad”

3 Rounds

1 min Wallballs

1 min Sumo Deadlift High Pull (75/55)

1 min Box Jumps

1 min Push Press

1 min Row

1 min Rest

Option 2:

4 Rounds

1 min Bike

1 min Bar Hang

1 min Banded Bicycle Crunches

1 min Superman Hold

1 min Floor2Bar touches

WOD:

Option 1:

15 min AMRAP

30 Sit-Ups

20 Shuttle Sprints

10 Alternating DB Snatch (70/50)

Option 2:

20 min AMRAP

2 Rounds of:

(1st round on left arm, 2nd round on right arm)

2 Turkish Get-Ups

4 KB Front Rack Reverse Lunges

25 second Waiter’s Carry Hold

AND THEN

10 GHD Sit-Ups

15/10 Calorie Bike

WOD:

Option 1:

A. 1 Pausing Front Squat + 1 Front Squat

build to a heavy set

B. 3 Rounds

10 Chest2Bar Pull-Ups

10 Front Squats (165/110)(115/75)

10 Burpees

Option 2:

A. Box Squat x 2 (back rack)

work to a challenging set of 2 with no failures

B. 12 min AMRAP

8 Burpee Step-Ups (bodyweight)

12 DB Thrusters (35/20)

16 DB Sit-Ups (1 DB @ 35/20)

WOD:

Option 1:

50/35 Calorie Bike

125 Double-Unders (200 SU’s)

2k Row

125 DU’s/200 SU’s

50/35 Calorie Bike

Option 2:

6 Rounds

40 second Handstand Hold (sub plank on hands)

30 Banded Lat Pulldowns

20 Monster Walks

10 Barbell Bridges (95/65)

Teen classes start back up Monday! These run every Monday and Wednesday at 6:30pm-7:30pm, teens can join on a month to month basis ($120) or purchase a 10 pass punchcard ($150, expires after 3 months)

WOD:

Option 1:

A. Hang Power Clean x 2

work to a heavy set

B. “DT”

5 Rounds

12 Deadlifts (155/105)

9 Hang Power Clean

6 Push Jerks

Option 2:

5 Sets

20 Deadlifts (115/75)

20 Incline Reverse Fly’s (8/5)

10 Strict DB Press (40/25)

10 Wallballs (30/20)

*rest/walk 90 seconds between rounds*

WOD:

Option 1:
5 min AMRAP
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Burpees
-5 min rest-
5 min AMRAP
30/21 Calorie Row
15 Power Snatches (115/75)
Max Lateral Burpees
-5 min rest-
5 AMRAP
30/21 Calorie Row
9 Power Snatches (135/85)
Max Lateral Burpees

Option 2:
12-10-8-6-4-2
DBL KB Squat Cleans
Plank2Push-ups
22-20-18-16-14-12
DBL KB suitcase lunge
Ring Rows
110-90-70-50-30-10
Mountain Climbers